Table of contents:
- 1. Eat foods that keep you full longer
- 2. Keep eating a lot, but limit the calories from drinks
- 3. Do these tips so that your eating portion is more controlled
- 4. Don't skip meals
Feeling hungry while on a diet is normal because the body receives a calorie intake that is lower than normal. But not infrequently, excessive hunger triggers us to sabotage efforts to limit intake patterns such as consuming foods or drinks with higher calories. The result, there is no significant weight loss even though they have been "dieting" for a long time.
Basically, excess hunger arises because the body is not used to it, or too many calories are reduced during the diet. Even though what is needed during the diet is to form a new, healthier diet with fewer calories. Here are some tips to prevent excess hunger from disrupting your diet:
1. Eat foods that keep you full longer
In addition to the amount of food consumed, nutrients from food are factors that make you feel fuller longer, one of which is fiber and water. Fiber is included in complex carbohydrates that are more durable in the digestive tract because they are difficult to digest. Just like other types of carbohydrates, fiber can provide energy and calories, but not too much and tends to last longer.
High calorie levels in foods usually come from fatty foods and have simple carbohydrates such as sugar and flour. Conversely, low calorie foods usually contain lots of fiber and water. Here are some examples of foods that have low calories:
- Fruits and vegetables, such as spinach, broccoli, tomatoes, carrots, melons, berries and apples.
- Various dairy products.
- Whole grains, such as brown rice, whole wheat bread, whole wheat pasta, and popcorn.
- Nuts.
- Lean meat (lean meat) of chicken and beef and fish (especially salmon).
In addition to fiber, consumption of meat and fish contain good fats such as omega-3, EPA, and DHA which help you feel fuller for longer. In addition, this nutrient also has benefits for heart health, brain and skin health.
2. Keep eating a lot, but limit the calories from drinks
Maybe this is not a consideration for you when dieting, but in fact the number of calories from drinks can also be quite high, even exceeding the total calories from your food. Drinks that have a sweet taste such as syrup and packaged juices, soft drinks, and packaged drinks containing milk, are high in calories. Instead, try drinks such as fruit juices which have natural sugars from fruit. Water is also better for consumption because it doesn't have added sugar. That way, you don't need to reduce the amount of food too much by reducing calorie consumption from sugary drinks.
3. Do these tips so that your eating portion is more controlled
The portions of food we take with us determines how much we spend. Too much portion will trigger us to overeat. Here are some tips for managing your food portions:
- Do not eat directly from packaging or food jars. Take smaller portions and place them in the dining area.
- Get used to consuming water before eating, just about 250ml will prevent you from eating too much.
- If the portion is too large at a restaurant or place to eat, provide a place to eat or a box takeout to divide portions of food to eat on the spot and to take home.
- When you cook your own food, mix vegetables as an ingredient in cooking.
- Eat your food slowly and include drinking water while you chew.
- When snacking, choose foods that have skins, such as nuts and citrus fruits, so you don't rush into eating.
- Keep objects that distract you from food while eating, such as TV or cell phones. This can cause you to enjoy less food and tend to want to add more food after eating.
4. Don't skip meals
Skipping meals will actually make you more likely to starve and can make you eat more the next meal. Especially if you skip breakfast which not only has an impact on lack of energy but also reduces your performance in your activities. Mealtime in the morning is an important time to provide energy until lunch time, especially if you are doing activities that consume a lot of energy.
By skipping time, usually someone will snack more until the next meal, so that the total daily calorie consumption will be more due to snacking than the calories from large meals.
